15 April 2018

How to Exercise When You Have a Bad Back

by Lydia Sherlock

Managing Director

We conducted a survey recently of people suffering from back pain and the effect exercise has on the level of pain experienced.

The type of exercise you should choose if you have back pain may vary according to your diagnosis, but here’s a quick rundown of things which are safe for the vast majority of back pain sufferers:

Pilates

Pilates can help improve posture, core strength, flexibility and balance.

It involves slow, controlled exercise to work the whole body, but with a focus on the back and core muscles, making it great for people suffering with chronic back pain, as often the core and back muscles are weakened.

When you have back pain, there may be some more advanced moves which you may need to avoid.

Make sure you tell your instructor about your back so they can modify your routine.

Yoga

A gentle, flowing yoga practice will help improve flexibility through stretching and relaxation techniques.

Using just your body weight, there is also an element which helps increase total body and core strength.

Again, make sure you tell your teacher about you back as there may be some moves which you should substitute.

Weight Training

The better supported your body is, the less pressure your back will be under.

By maintaining a strong frame, you can protect your back against pain and leave it less vulnerable to future attacks.

Free weights and functional training are great as they also work your core muscles, but be aware of moves such as burpees, kettlebell swings and other explosive moves which may aggravate your back.

Start gentle, and work your way towards more dynamic moves as you get stronger, and be very careful to use correct technique.

If in doubt, grab an instructor for some guidance.

Walking

As well as providing cardiovascular benefits, walking is ideal when you have back pain. When we move, our joints secrete a fluid to lubricate and keep them moving freely.

The movement when you walk will help the release of this fluid and make you feel looser and less stiff. In addition, your core muscles will be ‘switched on’ which helps maintain their strength which in turn helps keep your spine supported.

It’s also a low-impact workout which, if you have back pain, may be more comfortable.

To make it more of a workout, increase the pace or take in a few hills to get your heart pumping!

featured

3 Simple Stretches for Back Pain

If you’ve ever had back pain, you may be familiar with that ‘rusty hinge’ feeling. You know when you feel as if your muscles are conspiring against you to stiffen you up and not let you bend Further than a few degrees? Or when the thought of being stretched on one of those medieval racks becomes ...

5 Ways to Relieve Back Pain

2 years ago, I did my back in. Ironic, right, given that I co-own a studio where we help people reduce back pain? It happened because my core weakened after having babies and I stopped doing enough strength work to protect myself over a very busy few months in my life. In my case, I ...

Anatomy of the Back

How is The Back Made Up? Your spinal column provides support for your body. Without it, you wouldn’t be able to stand upright, bend or twist. Vertebrae Your spine consists of 33 bones (your vertebrae) linking your skull and pelvis. Each vertebra has 3 main components; 1. The vertebral body at the back of the ...